Warmup:

2X:

200M jog

10 Kneeling Lat Stretch

10 Ring Rows

10 Cossack Squats

10 Alt Lunge

-then-

On Rig – Perform 5 reps of:  scap pull ups, beat swings, kip swings, strict pull ups or ring rows, kipping pull ups or ring rows, if doing muscle ups, one muscle up, if doing burpee to pull up, one burpee to pull up (jumping or kipping)

Barbell warmup – With an empty bar on the back, perform 5 reps of: Good mornings, Back Squat, Step-back lunges(per leg), Bulgarian split squat

S/S/S:

Bulgarian Split Squat

5X5

Increase weight ea set

Compare to 14Aug2026

Video courtesy of Catalyst Athletics.

We’ll conclude re-test week with a last visit (this cycle) to Bulgarian Split Squats. You know the deal by now, aim to go heavier per set than you did on 14 Aug.

WOD:

In 2 Min, complete:

10 Walking Lunges

Max Reps – Pull Ups

-Rest 1 Min

Repeat for 6 Rounds

Score = Total Pull Ups

Video courtesy of CrossFit HQ.

Get through the walking lunges with a good enough pace to give you between 1:00 to 1:30 for pull ups.  Then, when on the pull up bar, think “manageable chunks.  That means, as soon as you start feeling fatigue in your grip on the bar, hop off, shake your arms out, and get back at it.

Scaling Options:

Pull Ups -> Banded Strict Pull Ups -> Buddha Pull Ups -> Ring Rows

Cool Down:

Couch Stretch – 1 Min per side

Kneeling Lat Stretch – 1 Min per side